For most guys, neither battle ropes nor burpees come to mind as being all about the chest, but in this finisher, trainer Paul Sklar, C.S.C.S., taps into their underused movement patterns to leave your pecs quaking.

Alternating between battle rope chest flys and burpees, Sklar drills the chest’s role in horizontal shoulder adduction and abduction.

In the first move, Sklar whips the ropes away from and to the center of his chest, with all movement coming from the pecs and front deltoids. The elbows stay relatively fixed, eliminating use of the triceps.

Then, he switches to burpees. While a lot of guys forget that burpees are about more than dropping to the floor and jumping, done right, they have a major horizontal push factor. To use it to your advantage, control your chest’s descent to the floor, and focus on pressing back up with proper push-up form and an engaged core, hips down.

After going back and forth between the two a few times, Sklar finishes things off with some jump slams to polish off the chest and front delts. Then, he does it 10 more times.

Here’s the setup: 10 sets of the following, resting 1 minute between sets:

5 Seconds Battle Rope Chest Flys
5 Burpees
5 Seconds Battle Rope Chest Flys
5 Burpees
5 Seconds Battle Rope Chest Flys
5 Battle Rope Jump Slams

By the end of round 10, both your chest and your cardio will be zapped. To keep yourself from phoning it in, try the finisher with a workout partner. Each set takes about a minute, so one of you can work while the other rests—and cheers between breaths.

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